15 May 2015 Substantial Savory Salads: How to Make a Salad a "Meal"

Now that summer is in the air, expedite your weight loss efforts by making and eating more fresh healthy main dish salads at home. Because these salads contain a protein source, such as meat, beans, nuts or tofu, these substantial savory salads will keep you full and energized until your next mealtime. They even have my sporty husband’s stamp of approval!

Preparation of main dish salads starts at the grocery store by purchasing lettuce, vegetables, meat or meat alternatives, fruit, and cheese.

Shopping List

Lettuce

The darker the lettuce, the more vitamins and minerals it contains. Consequently, many of these salads contain spinach and dark romaine lettuce leaves for a heartier flavor and a healthier salad. When starting your salad, begin by washing the lettuce first so that the leaves have time to drip dry in a colander. A salad spinner works well too.

Vegetables

Since different colors of vegetables contain different vitamins, minerals and phytochemicals, I slice three colors of vegetables, other than green, so that I obtain the healthful benefits of all of them in my salads. For example, yellow vegetables, such as yellow peppers, are rich in lutein that can help with eye health. Red vegetables, such as tomatoes, contain lycopene that can help reduce your risk of cancer and protect against heart attacks.

Meat or Meat alternatives

Marinate your beef, chicken, turkey, pork or extra-firm tofu in this quick four-ingredient marinade to help enrich the flavors and tenderize the meats. To keep your meats food safe, store in a covered container in the refrigerator for 30 minutes up to 5 days.

Toasted nuts

Since toasting intensifies the flavor of the nuts, put sliced or chopped nuts in a single layer in a small pan on the stove on low heat with no oil. Stir often until the nuts are browned and smell fragrant in less than 5 minutes. Watch carefully so they don’t burn!

Fruit

When you cut up your fruit, prepare some extra in a small plastic bag for a quick snack later.

Cheese

Cheese is an excellent source of calcium for healthy bones; however, cheese is also a calorie dense food. Choose strong-flavored cheese, such as cambozola, gruyere or emmental, and dice in small pieces so that you can enjoy their taste in smaller amounts and save on calories.

Preparation

Print this “how to make a salad a meal chart” XXX Add chart here XXx and try these four different salads.

Chicken, Feta Cheese, and Strawberry Salad
Beef, Cambozola (mixture of camembert and gorgonzola) Pear, and Roasted Walnut Salad
Spanish Tuna, Tomato, Corn, and Avocado Salad
Asian Tofu, Peanut, and Mandarin Orange Salad

Even if you have a long and busy day at work, the entire salad can be prepared earlier and stored in the refrigerator. When you return home, cook the meat and eat.

Festive Presentation: Eating with your eyes!

I like to use a glass salad bowl and layer all of the ingredients. Start with the lettuce, torn into the pieces in a bowl. Layer fruits, vegetables, and cheese. Just before serving, arrange cooked warm meat or meat alternative on top with a few nuts in the center. To help the flavors mix more thoroughly, I usually add the dressing and mix at the table just before eating

How to Make a Salad a Meal Chart

Ingredient Chicken
Feta Cheese
Strawberry
Salad
Beef
Cambozola
Pear
Salad
Spanish
Tuna
Tomato
Avocado
Salad
Asian
Tofu/Peanut
Mandarin
Orange
Salad
Lettuce Romaine
Dark Lettuce
Spinach Iceberg
lettuce
Spinach
Meat/Meat Alternative Chicken Beef Canned
Tuna,
Drained
Tofu
Nuts Roasted
Walnuts
Peanuts
Cheese Feta Cheese
Crumbles
Cambozola
Crumbles
Fruit Strawberries Fresh Pears
Slices
Mandarin
Oranges
Vegetable Sliced
Tomatoes,
Avocadoes,
Corn
Fresh Bean
Sprouts,
Broccoli
Crowns
Dressing Raspberry
Vinaigrette
or Reduced
Balsamic
Vinegar
Light
Creamy
Dressing
In Spain,
a special
vinegar
from Jerez, and
extra virgin
olive oil
are sprinkled
on top
Light
Coconut
Asian Salad
Dressing or
a Lime
Asian
Dressing

Don’t many of these salads appear like some of those delicious salads you have enjoyed in restaurants? Now, you can make a less expensive and healthier version at home that help meet your weight loss goals. This chart should be a stepping-stone to creating your own favorite main dish salads. Please share some of your main dish salads with me. I look forward to your good ideas!

Martha Henze

MS, RD, Traveling Taste Buds, LLC

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Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

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Foods & Recipes/Salads Meal Planning & Diets/Lunch Meal Planning & Diets/Dinner

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